PAIRS Essentials Workbook (English, 2010) by PAIRS Foundation

PRACTICAL SKILLS for Successful Relationships A PAIRS CURRICULUM

PAIRS Foundation PARTICIPANT HANDBOOK English Edition

ESSENTIALS

“For one human being to love another: that is perhaps the most difficult of all tasks, the ultimate, the last test and proof, the work for which all other work is but preparation…so we must not forget, when we love, that we are beginners, bunglers of life, apprentices in love and must learn love…” ~Rainer Maria Rilke

PAIRS ESSENTIALS® A PAIRS Curriculum for Successful Relationships The PAIRS Foundation, Inc. with profound appreciation for the contributions of Virginia Satir, Daniel Casriel, Lori Heyman Gordon, George Bach, Williard Harley, Gary Chapman, John Gray, Seth Eisenberg, and each of those pioneers whose passion for understanding and empowering fulfilling human relationships illuminated our path. Copyright © 2010 The PAIRS Foundation, Inc. All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher. Published by The PAIRS Foundation, Inc. The PAIRS Foundation, Inc. 200 S. Park Road, Suite 455 Hollywood, Florida 33021 (877) PAIRS-4U E-mail: info@pairs.com Online at www.pairs.com Manufactured in the United States of America.

Knowledge &

practical

skills for enhanced

ABOUT PAIRS

PAIRS is a research-validated, highly experiential, educational approach to creating and sustaining relationships that are an ongoing source of love, pleasure, happiness, and fulfillment. Through a unique, innovative, proprietary technology researched and refined over a quarter century, PAIRS consistently delivers experiences that empower participants with knowledge and skills to strengthen emotional literacy, empathy, and bonding.

communication,empathy,

emotional connection, understanding & love. President & CEO, Seth Eisenberg

Since 1983, the nonprofit PAIRS Foundation’s mission has been to help create a safer, saner, more loving world through educational experiences that strengthen marriages, families, parents, teams, organizations, and other significant interpersonal relationships. PAIRS, which stands for “Practical Application of Intimate Relationship Skills,” emerged out of a multi-decade search for answers to all the questions of what it took not to fall in love — that’s the easy part — but to sustain healthy, loving relationships through life’s natural passages, transitions, and the common challenges, obstacles, and roadblocks that face couples and families across the globe. The skills delivered in PAIRS classes empower participants with practical, time-tested tools for accurate, authentic communication; deepening empathy and compassion; listening attentively to create an environment of emotional openness and honesty; navigating conflict and differences constructively on behalf of a shared vision and mission; uncovering hidden expectations to avoid assumptions and misunderstandings; recognizing the influence of past experiences; and embracing opportunities for growth, learning and collaboration. Advanced, graduate programs include powerful exercises exploring the self and family dynamics; experiencing the depth of human bonding and opportunities for emotional re-education; expanding sensual and sexual connection; and contracting to negotiate shared power, responsibilities and roles within healthy, peer relationships that are fully alive.

PAIRS Instructors, clockwise from top: Francisco Robledo, Lauren DelGandio, Viviana Robledo

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ESSENTIALS

PAIRS programs range from intensive half-day, one-day, weekend workshops and multi-week seminars, to the hallmark 120-hour, semester-long Mastery Course. Classes are facilitated by educators, counselors, health care professionals, clergy and others trained and licensed by the PAIRS Foundation. PAIRS Foundation’s rigorous, multi-level, professional certification training, ethical practices and licensing standards, ongoing research, refinement, and proprietary quality management systems have earned PAIRS the reputation as an industry leader in relationship skills training.

Nine-hour training delivered over an intensive weekend or consecutive weekly sessions, introduces essential PAIRS skills for enhanced communication, self-worth, empathy, emotional expression, and healthy conflict resolution on behalf of lasting breakthroughs in relationship quality, bonding, and pleasure.

Thirty-hour PAIRS Supporting Healthy Marriages curriculum integrates essential skills training with additional modules on parenting, finance, time management, and social supports; extended classes, instructor and peer coaching PAIRSDesigned for PEERS support increased retention. to include case management between sessions.

Twelve to 18 hour curriculum is an expanded version of PAIRS Essentials delivered over four to six weekly three-hour classes, with additional emphasis on constructive conflict resolution, strategies for sustained relationship growth, budgeting and financial literacy, and ongoing alumni activities.

Ten 60-90 minute age-appropriate classes for youth designed to improve communication, confiding and emotional understanding, increase empathy, compassion, self-esteem, self-worth, constructive conflict resolution, healthy decisionmaking, forgiveness, and strategies to counter negative peer pressures.

WHAT PEOPLE ARE SAYING “Skill-based love is the most romantic and the most enduring...

PAIRS is the Cadillac of programs.” Diane Sollee Founder/ Director Coalition for Marriage, Family, and Couples Education

life changing, intense and humbling.”

“PAIRS is

Michelle Washington, LMSW US Army

For Our Future, For Our Family Featured in National Media as a Trend Setter for Over a Decade

PAIRS has been featured and acclaimed in the national media for over a decade, including NBC, ABC, CBS, CNN, MSNBC, CBN, Washington Post, Wall Street Journal, New York Times, TIME, Cosmopolitan, Readers Digest, Good Housekeeping, New Woman, Psychology Today, Atlantic Monthly, Miami Herald, Redbook, Woman’s Day, and many, many more.

Section Introduction

Content

Page

Introduction from Virginia Satir

Congratulations and Welcome

Ground Rules

The Language of Love

Session Goals, Topics and Tools

Levels of Learning

Stages of Relationship

Three Hopes/Three Fears

Session One:

Relationship Road Map

The Heart of Intimacy

Communication Stress Styles

Leveling/Congruent Style

Daily Temperature Reading

Good Talking and Good Listening

PAIRS Talking Tips

The Love Bank

Caring Behaviors Worksheet

Session One Essentials

Session Goals, Topics and Tools

Emotional Stages of Development

The Emotional Jug

Dirty Fighting Worksheet

Session Two:

Emptying the Emotional Jug

Constructive Conflict

Fair Fight for Change

Time-Out Tip

Fight Style Profile

Fight Results Profile

Coaching Guidelines

Fair Fight Checklist (Scorecard)

Relationship Agreement

Session Two Essentials

Session Goals, Topics and Tools

Love Knots

Love Knots Worksheet

Untangling Love Knots

Session Three:

Powergram - Who Decides?

Emotional Literacy

Decision-Making Worksheet

Emotional Allergy Negative Infinity Loop

Emotional Allergy Worksheet

Confiding an Emotional Allergy

Transforming the Loop

Session Three Essentials

PAIRS Essentials Tool Kit

PAIRS Essentials

Notes and Reflections

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CURRICULUM

CURRICULUM CONTENTS

ESSENTIALS

INTRODUCTION BY VIRGINIA SATIR “In a world where equality between human beings is generally not practiced and maybe not known, the material contained in PAIRS is a truly significant, pioneering effort.” As we moved into the 20th century, we arrived with a very clearly prescribed way that males and females in marriage were to behave with one another. The man was the undisputed head of and authority in the family; he was to provide for and protect his wife and children. The woman’s role was to obey her husband, take care of him, take charge of the house, bear and take care of the children and be responsible for setting the emotional tone in the family. She was also responsible for the sexual fidelity of the home. In the marriage vows of the time, women pledged to love, honor and obey; men only had to love and cherish their wives.

Virginia Satir (1918 - 1988), a pioneer in the field of marriage and family, was the honorary founding chairperson of PAIRS Foundation.

The pattern of the relationship between husband and wife was that of the dominant male and submissive female. Society of that day only gave recognition and status to those who married. Others, who did not marry, especially women, were considered misfits and were objects of pity and sometimes scorn. As a result, women scrambled to get married; to be respectable, a woman had to have a Mrs. in her name. A new era has since dawned. This began when women attained the right to vote in 1920. That gave them control over their lives. Slowly, states began to liberalize divorce laws as well. There had always been divorce possible under the grounds of adultery, insanity and desertion; now, they were being extended to neglect and abuse. During World War II, much of the work formerly done by men was successfully done by women. This gave women a new sense of confidence. They learned they could be successful heads of families themselves. When the men returned from war, the climate of relationships had changed, and women were no longer willing to be submissive. The women’s rights’ movement emerged soon thereafter. The end of the dominant/submissive model in relationships was in sight. However, there was very little that had developed to replace the old pattern; couples floundered. New forms for the new values had not yet emerged, and the old ones were no longer acceptable. The aim was to develop a new kind of equality, based on equal value of each person. Old role definitions were no longer appropriate and chaos was setting in. Retrospectively, one could have expected that there would be a lot of chaos and a lot of fall-out. The change from the dominant/submissive model to one of equality is a monumental shift. We are learning how a relationship based on genuine feelings of equality can operate practically. PAIRS is a splendid preparation toward enabling couples to develop new satisfying patterns of relationship based on high self-worth for each one. The program of PAIRS touches all the significant variables in the marital relationship. PAIRS emerged out of several hundred seminars with ordinary couples who wanted to reshape their patterns of relationship. PAIRS is the outcome of the experiences of those couples.

“Your faith, courage and commitment is the foundation of our global efforts on behalf of a safer, saner, more loving world.”

INTRODUCTION

CONGRATULATIONS AND WELCOME

Congratulations, and Welcome to PAIRS! Your PAIRS experience will introduce you to a treasure chest of tools that have helped thousands of people around the world create, nurture, restore, and rekindle relationships that are the very foundation of our lives. Over the past quarter century, the nonprofit PAIRS Foundation’s dedication to improving the lives of children by helping their parents and other adults who significantly influence their lives build, model, and sustain healthy, loving, joyous relationships has fueled our collective passion to develop, research, refine and validate the world’s premier relationship skills training programs. This newly revised handbook reflects lessons learned, best practices, and quality management processes that emerged out of extensive multi-year research with thousands of diverse men and women in all stages of relationship who participated in PAIRS Essentials classes. For the far majority of individuals and couples who arrive at their first PAIRS session open to learning and with good will towards each other, PAIRS delivers knowledge and skills that provide significant, enduring benefits. We are grateful to each of you who participate in PAIRS. Your faith, courage and commitment is an inspiration to all of us whose lives are dedicated to making PAIRS widely available on behalf of our longstanding vision for a “safer, saner, more loving world.” We look forward to learning about your personal experience in PAIRS through your end of class evaluation. You can also reach out to us anytime through the extensive www.pairs.com website. Congratulations again on your decision to enroll in PAIRS. We appreciatethe the opportunity to share this work with you and very much hope the experience will meet your highest expectations. Much appreciation,

Seth D. Eisenberg President and CEO

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ESSENTIALS

GROUND RULES

1. Respect each other’s privacy. Anything discussed in the PAIRS class is confidential. Confidential means not sharing or discussing any information learned about others in the group with anyone other than your partner. 2. Sharing with others in the class is voluntary. When doing class activities, you can choose to say and express whatever feelings you have. You can also choose to remain silent. Your silence will be respected. 3. Speak only for yourself, not your partner. One way to remember this is to make “I” statements rather than “we” statements. An example is that it is okay to say, “I feel” or “I think” but not “We believe…think… feel…” 4. If sharing about your couple relationship, check it out with your partner first. Checking it out with your partner before sharing something personal about your relationship demonstrates respect for your partner, just in case they feel uncomfortable about having the information shared in the class. 5. A goal of the class is to feel safe, to learn and to have fun. This class experience is unique and is designed so that you experience with your partner a sense of community that is shared with others in the class. It is through this experience of community that your relationship will strengthen. 6. Be respectful and considerate of others. Please turn off your cell phones during class. At times of need it may be necessary that you be reached via your cell phone. Please, at these times, put your cell phone on vibrate and kindly take the call outside of the room.

PAIRS has been called the Language of Love. Throughout your experience

in PAIRS Essentials, you will discover many new terms and a deeper meaning of words that may have been familiar.

At the heart of PAIRS is a unique technology that combines practical

knowledge and skills in an experiential process to empower joyful, fulfilling relationships built on a foundation of good will, empathy, and compassion.

INTRODUCTION

THE LANGUAGE OF LOVE

• Good Will includes benevolence and kindness towards others. • Empathy is the ability to identify with or experience the feelings, thoughts or attitudes of another person. • Compassion is the expression of our desire to alleviate suffering.

that often develops as a result of intense, shared experiences to represent our human need for the combination of emotional openness and physical closeness in an intimate, adult relationship.

As you begin your PAIRS experience, we encourage you to be a detective

Session One

• Bonding goes beyond the traditional definition of a close relationship

on your own behalf, open to exploring, connecting, and growing on behalf of a life in which your most cherished wishes, hopes and dreams have the greatest opportunity to come true. “I have sought love, first, because it brings ecstasy - ecstasy so great that I would often have sacrificed all the rest of life for a few hours of this joy. I have sought it, next, because it relieves loneliness - that terrible loneliness in which one shivering consciousness looks over the rim of the world into the cold unfathomable lifeless abyss. I have sought it, finally, because in the union of love I have seen, in a mystic miniature, the prefiguring vision of the heaven that saints and poets have imagined.” — Bertrand Russell

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ESSENTIALS

SESSION ONE

Relationship Road Map Stress Styles of Communication

Daily Temperature Reading Talking Tips Love Bank

NOTES: In addition to the knowledge and skills you will discover in PAIRS Essentials, you’ll receive important follow-up and supplemental information from PAIRS Foundation to reinforce your workshop experience. Watch for your first issue of PAIRS Love Notes in your e-mail shortly after this class. Please also complete and return the brief survey you will receive from PAIRS Foundation about your personal experience in PAIRS. You are important to us!

Key Goals •

Learn PAIRS concepts as a framework for understanding the journey of intimacy: Levels of Learning, Stages of Relationship, Three Hopes/Fears, and the Relationship Road Map.

•

Identify styles and patterns that influence how we communicate under stress and their impact on close relationships. Learn the Leveling Style that strengthens connection & understanding.

•

Learn the Daily Temperature Reading and Talking Tips as tools to enhance and nurture connection, cohesion, empathy and respect between intimates.

•

Consider the importance of creating and sustaining pleasure in intimate relationships through the concept of the Love Bank and Caring Behaviors to intentionally nurture a loving environment.

SESSION ONE

THE HEART OF INTIMACY

Topics and Tools Levels of Learning

Stages of Relationship

Three Hopes/Three Fears

Session One

Relationship Road Map

Stress Styles of Communication

Leveling Style

Daily Temperature Reading (DTR)

Talking Tips

Love Bank

Caring Behaviors

“[PAIRS] changed a 29-year marriage of confusion, hurt, silence and missed opportunities into a vibrant relationship of pleasure and trust that thrives on change and growth.”

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ESSENTIALS

LEVELS OF LEARNING

Unconscious Competence

( I know it and do it; it is a habit. )

Conscious Competence

Conscious Incompetence

( I am learning. )

( I know what I don’t know. )

Unconscious Incompetence

( I don’t know what I don’t know. )

NOTES: When learning something new, we all start out in a stage of UNCONSCIOUS INCOMPETENCE: we don’t know what we don’t know. A goal of PAIRS is to reach the stage of UNCONSCIOUS COMPETENCE, where the skills you learn become habits. Learning about relationship dynamics and the attitudes and skills that contribute to happy, lasting relationships will help you become aware that there may be things you’re doing — or not doing — that are preventing you from experiencing the level of love, connection and fulfillment you most want. Developing new habits requires deciding what you want to change, changing it, and sustaining the change under stress. Patience is vital.

Illusion - that we are in love and we hope that everything will be fine. We are looking for what is right, and finding it. And then something happens, and we are disappointed - what we hoped would happen is not happening and we feel…

DISILLUSION Disillusion - We begin to look for what is wrong, and we find that. As that happens, we use whatever we know to try to get what we want. This often leads to the POWER STRUGGLE. Each one tries what they know to get what they want - which are often variations of the STRESS STYLES and “DIRTY FIGHTING” as compared to FAIR FIGHTING -- leading to a period of …

Session One

ILLUSION

SESSION ONE

STAGES OF RELATIONSHIP

CONFUSION Confusion - of what is wrong, of how do I change it - and anger, pain and disappointment leak out in a variety of ways, such as blame, sarcasm, labeling, name calling, withholding, the silent treatment, etc. all of which lead to a …

CONCLUSION Conclusion - that often becomes despair, the end of intimacy, trust, confiding and joy. Or you open yourself to learn the skills to deal with conflict fairly and non-destructively and with good will - so you don’t need to lose each other and dreams that were once cherished.

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ESSENTIALS

THREE HOPES

All the good things I ever wanted in my life, I will find with you.

All the good things I had, I will keep.

All the upsetting, unhappy things that happened to me before, will NOT happen with you.

REFLECTIONS What are some of the hopes and dreams you have for your life together?

What are the good things in your life that you want to keep?

What are some of the upsetting, unhappy things that happened to you before that you donâ&#x20AC;&#x2122;t want to experience again?

What are you getting in your relationship that you do want?

Good things I hoped for will not or are not happening.

Good things I had, I will or I am losing.

Upsetting, hurtful things that happened before are happening again with you.

SESSION ONE

THREE FEARS

REFLECTIONS What do you want from the relationship that you are not getting?

Session One

What are you getting in the relationship that you donâ&#x20AC;&#x2122;t want?

What are you giving in the relationship that you donâ&#x20AC;&#x2122;t want to give?

What would you like to give to your partner, if only things were better between you?

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ESSENTIALS

RELATIONSHIP ROAD MAP: PAIN OR PLEASURE

NOTES: Biologically-Based Needs: Air, Food, Water, Shelter and Bonding. When our needs are unmet, life is often experienced on the PAIN side of the Road Map, including feelings of dis-ease (which can turn to disease), distress, distrust, UNHAPPINESS, pain, danger (which is the anticipation of pain), fear and anger. Bonding (the unique combination of emotional openness and physical closeness), is the only biologically-based need that we can’t meet by ourselves. We need another person. Meeting each other’s needs for bonding is an important aspect of the work of a relationship.

SESSION ONE

BONDING AS A BIOLOGICAL NEED

Session One

NOTES: When our needs are met, we are more likely to experience life on the PLEASURE side of the Relationship Road Map, including feelings of ease, eu-stress (also known as the runnerâ&#x20AC;&#x2122;s high), trust, HAPPINESS, pleasure, desire, and love. Signs of Happiness include: health, energy, flexibility, creativity, sharing, personal responsibility, capacity for intimacy. Symptoms of Unhappiness include: illness, fatigue, depression, rigidity, constriction, isolation, closed, guarded, wary, anti-social behaviors, and the range of addictions.

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ESSENTIALS

VIRGINIA SATIR’S STRESS STYLES OF COMMUNICATION

Based on the work of Virginia Satir. Learn more in “New Peoplemaking.”

NOTES: Under stress, the PLACATER cancels out their own thoughts, feelings and needs, is eager to please, and has a hard time saying ‘no.’ Inside, the PLACATER can feel taken for granted and build up resentment towards others. Under stress, the BLAMER believes the best defense is a good offense. This communication style is one where the other person’s needs and feelings are not taken into account. For the BLAMER, it is “all about me!” Inside, the BLAMER feels lonely because often no one wants to be around him/her. BLAMERS are often angry because they anticipate not getting what they want, including approval. Passively or actively, notice how the styles push others away.

SESSION ONE

PLACATER, BLAMER, COMPUTER, DISTRACTER

Session One

NOTES: Under stress, the COMPUTER is the calm, cool and very reasonable one. The COMPUTER expresses no feelings and so it is difficult for them to get their needs met. The COMPUTER is careful to choose the right words and prefers to avoid mistakes. Inside, the COMPUTER decides, “I will not share my feelings and I don’t know what to do with your feelings either.” The DISTRACTER ignores everything….the feelings and the problem. With the DISTRACTER, you may notice avoidance of direct eye contact and direct answers, as well as changes to the subject being talked about. Inside, the DISTRACTER feels frightened, confused, distrustful, and believes: “I don’t know what to do.”

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ESSENTIALS

RUN, FREEZE OR FIGHT

NOTES: How often has your “style” of communication become more of an issue than the issue itself? While each of us may have a primary style, we may have different styles in different relationships and situations. It’s not uncommon to be in one style and then suddenly in another, depending on the issue or your partner’s reaction. When communicating in these stress styles, ask yourself: How familiar does each style feel? How does one style feel compared to the others? Do you feel heard? Do you feel understood? How do you feel towards yourself? How do you feel towards your partner? Each of these styles create emotional distance instead of closeness and understanding.

SESSION ONE

STRESS STYLES KEEP US STUCK ON PAIN SIDE

Session One

NOTES: The PLACATER and DISTRACTER run away by cancelling out their own feelings and needs. The DISTRACTER, like the COMPUTER, can also be a way of freezing -- like a deer caught in the headlights, not knowing what to do with feelings so pretending they don’t exist. BLAMERS fight, often needlessly escalating conflict and creating distance. All of these styles will keep us stuck on the PAIN side of the Relationship Road Map. The “Emotional Openness” aspect of Bonding means learning to level with each other with empathy, maturity, and a desire for the relationship to win. Each style also has some positive aspects. Can you identify them?

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ESSENTIALS

LEVELING STYLE PROMOTES EFFECTIVE COMMUNICATION

NOTES: The LEVELER combines positive aspects of the stress styles. What’s positive about the PLACATER style is empathy, as long as it’s sincere and doesn’t lead to acting one way when you’re really feeling something else. The BLAMER’s positive aspect is speaking on your own behalf, but with empathy and concern for the other person. The COMPUTER’s positive trait is the ability to use knowledge and resources to find solutions, so long as you don’t cancel out your own feelings or your partner’s. What’s positive about the DISTRACTER is bringing fun and pleasure into the relationship, as long as you return to address the issues later and don’t develop a habit of avoiding challenging situations.

SESSION ONE

DTR FOR NURTURING RELATIONSHIPS

Session One

NOTES: The DAILY TEMPERATURE READING, also known as the “DTR,” is a tool for watering the garden of your most important relationships. With practice, the DTR becomes a habit, making it natural to look for — and express — appreciations to one another, keep each other up-to-date on the developments in our lives, ask questions about anything we’re wondering about so we don’t have to assume, express concerns or complaints directly along with specific recommendations for change, and talk about our individual and shared goals for the future. Many graduates have said using the DTR on a regular basis was the most important tool for creating and sustaining thriving relationships.

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ESSENTIALS

GOOD TALKING AND GOOD LISTENING GOOD TALKING: Making Sure the Intended Message is Received Good talking is DIRECT. To send a message that other people can be sure to “catch,” you need to say what you mean. Don’t “talk around” the subject. Don’t just drop hints, or make other people guess. Get to the point! Good talking is CLEAR. Make certain that people can understand what you’re saying, and don’t just have a “snowy picture” of it. You need to describe things well. You need to make sure that you aren’t confusing your listener! Good talking is SPECIFIC. Sending a message well means giving your listener all the necessary information. Don’t be vague or general when you talk. Include details that can help the other person know exactly what you’re talking about. Good talking is HONEST. For your message to do the most good, it needs to be honest. Don’t say something you really don’t think or feel, or that doesn’t match the facts. Good talking is TACTFUL. Being tactful means being kind. You have to think about others feelings and rights before you speak. You do want to be direct, clear, specific, and honest with them. But you don’t want to say things - accidentally or on purpose - that will hurt them unnecessarily. Words can hurt.

GOOD LISTENING: Listening to Understand Good listening is ACTIVE. Good listening is more than just waiting until you can talk, or until the other person stops talking or truly says something that interests you. Good listening is doing your best to hear, understand, and help the person who is talking to fully express what they want you to know. Good listening is ATTENTIVE. To listen well, you need to concentrate on what the other person is saying. Make sure you get the full message that they are sending. Don’t try to guess what they mean. Don’t try to do some-thing else at the same time--like planning what you want to say next--you will probably miss something important! Good listening is OPEN. Good listening means giving the other person the freedom to speak, and giving you the freedom to learn something. To do this, you need an open mind--one that doesn’t refuse to hear certain things. After the speaker finishes, you can decide whether you agree or you don’t agree with what was said. But while the speaker is talking, you need to agree to fully listen. Good listening is RESPECTFUL. Good listeners never interrupt a speaker in the middle of a sentence. They only start speaking after the other person finishes a sentence and pauses. This way, they make certain that they hear everything the other person wants to say, and that they don’t make the other person feel worthless or angry. Good listening is CAREFUL. To be a good listener, you need to ask the speaker right away about anything that you didn’t hear well, that isn’t clear, or that you didn’t quite understand.

of 10 to 15 minutes. Be fully present without distractions, with good will and empathy for each other. Empathy is about being aware of how it feels for the other person, regardless of whether you agree or have a different perspective.

Session One

• Make sure you have enough time to give your undivided attention, which should be a minimum

SESSION ONE

GUIDE FOR CONFIDING ABOUT A COMPLAINT

• If you are the Speaker, use short sentences your partner can repeat back easily. Be aware of the intention behind your communication. • As the Listener, repeat what you think you heard your partner say without exaggerating, using comments, distorting or giving advice. Remember, this is not a conversation; the Listener’s role is to listen to understand and empathically let the Speaker know that the message you are receiving is the message the Speaker intends. Listening to understand is a gift to the relationship. • Use non-verbal cues such as nodding your head and making eye contact to show you are listening and that you understand. • Validate your partner’s thoughts and feelings. The Listener’s job is to help the partner feel understood; not to agree, comment, judge, try to fix the problem, or get into a discussion. • After completing Talking Tips, you can discuss the issue, reverse roles, or simply complete the exercise with appreciation for the information, awareness, perspective and understanding.

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ESSENTIALS

THE LOVE BANK • Think of your relationship as a Love Bank. It’s important to take time to build the balance of your account through regular deposits.

• We make deposits into our Love Bank

when we do things that leave our partner feeling cared about. A positive balance in the Love Bank helps provide important protection to our relationships.

• You can make deposits by giving

compliments, showing appreciation and gratitude, spending time together, being affectionate, helping out with tasks that are important to your partner, and giving gifts … the actions that express love to your partner.

• Making Love Bank deposits is about doing the things that leave your partner feeling

cared for, valued, and important. Often what makes others feel cared about is different than what we want for ourselves.

• The Love Bank has a five-to-one rule: we must make at least five positive deposits in the Love Bank to neutralize one withdrawal, such as criticizing or making a negative observation.

• Discovering what it takes to fill your Love Bank with actions that communicate, “I care!”

will help your relationship grow in love, pleasure and connection. Make a commitment to keeping the balance high.

NOTES: The logic of love and emotions says we are naturally drawn to people who are a source of pleasure in our lives. That means different things to different people, and also changes over the course of a lifetime together. At one moment in our life, it may be connected to someone who helps us succeed in school or find a solution to a particular challenge; at another time, it could be about creating a home, raising children, achieving financial success, companionship, affection, having someone who brings new experiences to our lives, or anything in between. It’s important to discover what’s a pleasure to your partner and to recognize that many things change over time.

SESSION ONE

WHAT MAKES YOU FEEL CARED ABOUT?

Session One

NOTES: Don’t assume that what makes you feel cared about is the same for your partner. As Dr. Gary Chapman writes in “The Five Love Languages,” for some of us, kind, affirming words may be most important. For others it may be about spending significant time with each other or expressing love through physical connection. Some particularly enjoy gifts and presents while others may favor actions that help them accomplish pressing goals, assignments, or chores. It’s natural to have different ways of giving and receiving love in different relationships. For example, actions that say “I love you!” to a spouse may be very different than what makes a teenager feel cared about.

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ESSENTIALS

CARING BEHAVIORS WORKSHEET I feel cared about when … 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12.

How It Makes Me Feel

Enter check (√) marks when noticed

SESSION ONE

CONSIDER SPECIAL CIRCUMSTANCES

Session One

NOTES: Lasting relationships involve navigating many of life’s passages together. How do we experience and express love during periods of challenge, such as facing illness, fatigue, fear, sadness, and similar circumstances? What about in opposite situations, such as when we’re celebrating important milestones, accomplishments or successes? It’s important to let significant others know what makes you feel cared about in these situations, and also to know what makes others feel cared about when they are dealing with any of these special circumstances.

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ESSENTIALS

I’M BEGINNING TO REALIZE ...

VIRGINIA SATIR’S “FIVE FREEDOMS” 1. The Freedom to see and hear what is here instead of what should be, was, or will be. 2. The Freedom to say what one feels and thinks instead of what one should. 3. The Freedom to feel what one feels, instead of what one ought to. 4. The Freedom to ask for what one wants, instead of always waiting for permission. 5. The Freedom to take risks in one’s own behalf, instead of choosing to be only ‘secure’ and not rocking the boat.

LEARNING POINTS:

PAIRS Satisfaction Survey PAIRS cares about your personal experience. You will receive a brief survey from the PAIRS Foundation by e-mail asking about your experience. Add info@pairs.com to your e-mail white list so that you will receive follow-up information from PAIRS. Please respond to the survey.

Watch your e-mail for PAIRS Love Notes

Stages of Relationship

Three Hopes/Three Fears

Relationship Road Map

After PAIRS receives your survey, you will begin receiving additional information about the materials in PAIRS Essentials directly from PAIRS Foundation. Watch your e-mail for your personal copy of Love Notes.

Stress Styles of Communication

Leveling Style

PAIRS Practices

1. Make time daily for Daily Temperature Readings. PAIRS strongly encourages you to make a commitment to 15—20 minutes each day for Daily Temperature Readings for 30 days after you begin your PAIRS class. Remember to always use the DTR and other PAIRS tools with good will and empathy.

Daily Temperature Reading

Talking Tips

Love Bank

Caring Behaviors

*Underlined topics are key tools in the PAIRS Essentials curriculum.

3. Complete your caring behaviors worksheets and make regular deposits in your Love Bank!

Session One

2. Concerns with Recommendations are a natural part of all human relationships. You can share them inside the DTR by simply saying, “When _______ happens, I feel ________, and what I’d like instead is ____________,” or practice using Talking Tips to improve and deepen communication, understanding, and empathy.

Levels of Learning

SESSION ONE

ESSENTIALS

NOTES:

Supplementary material online at essentials.pairs.com

ESSENTIALS

SESSION TWO

Emotional Stages of Development The Emotional Jug and Dirty Fighting Emptying the Emotional Jug Fair Fight for Change

NOTES: “A good relationship is based on mutual respect and a relatively equal balance of power. It involves concern for and sensitivity to each other’s feelings and needs, as well as an appreciation of the things that make each partner so special … Within this idea, there is room for arguments, bad moods, differences of opinion, even anger. However, loving partners find effective ways of dealing with their differences. They do not view each encounter as a battle to be won or lost.” ~ Susan Forward

Key goals Consider the impact of emotional attitudes on our ability to navigate differences and conflicts that naturally arise in close relationships.

Discover the influence of negative emotions on our ability to experience love and pleasure and understand how these feelings impact our behaviors.

Learn the Emptying the Emotional Jug tool for safely confiding emotions on behalf of increased empathy and love.

SESSION TWO

CONSTRUCTIVE CONFLICT

Practice the Fair Fight for Change tool for negotiating differences and conflicts on behalf of your relationship vision.

Topics and Tools Emotional Stages of Development

The Emotional Jug

Dirty Fighting

Session Two

Emptying the Emotional Jug

Fair Fight for Change

Time-Out Tip

Fight Styles and Results Profile

Guidelines for Coaches

Supplementary material online at essentials.pairs.com

ESSENTIALS

EMOTIONAL STAGES OF DEVELOPMENT

The INFANT: Feels a need, but can only cry and must wait for the parents to figure out what the problem may be. Adult ‘stuck’ in the EMOTIONAL INFANT: Can treat others like an object to meet their needs. That person may be expressing: “I want what I want when I want it, and you are just an object to give me what I want.” The CHILD: Communicates, but remains dependent on others for meeting their needs; will act out

feelings of hurt, fear and resentment. Adult ‘stuck’ in the EMOTIONAL CHILD: Will act out feelings of resentment through distance, pouting, whining, withholding, or placating. That person may say: “You have things that I want and I will find a way to get them from you.” The Emotional Child is not honest and will not negotiate openly in the relationship.

The ADOLESCENT: Is rebellious with parents and authority figures and in effect says, “Don’t tell me

what to do!” Has a need to prove they are not dependent. Adult ‘stuck’ in the EMOTIONAL ADOLESCENT: Cannot give their partner what they want without feeling controlled by them and resenting it. That person may say: “I cannot listen to you with empathy because I believe you are telling me what to do. You are being critical of me, my beliefs, and my behavior.” Whatever the partner asks for is experienced as control and feels as if they are being treated like a child.

The EMOTIONAL ADULT: Has the capacity to demonstrate good will and mutual concern, is open to

learning, growing and has a willingness to change. The healthy Emotional Adult will say: “I can ask for what I need and want, without controlling, manipulating or running from you; I can listen with empathy about how it is for you, without assuming it’s only about me.” One of the important tasks of a loving marriage is that each person functions as an EMOTIONAL ADULT, enough of the time, to resolve problems and is able to give each other support and caring.

SESSION TWO

NEGATIVE FEELINGS RISE TO THE TOP

Session Two

NOTES: The EMOTIONAL JUG is a way to think about emotions/feelings. Imagine pouring all of your feelings into an Emotional Jug. The feelings would settle in different layers. At the very top of the Emotional Jug would be a â&#x20AC;&#x2DC;corkâ&#x20AC;&#x2122; that attempts to keep emotions from leaking out. The top layers of the Emotional Jug are the more powerful negative feelings that people have. These feelings are Anger, Fear, and Sadness. Sometimes people feel confused when all the negative feelings get jumbled up together. Guilt and shame are also feelings that fill up the Emotional Jug. Negative feelings may implode or explode. On the way, they will often leak through Dirty Fighting.

Supplementary material online at essentials.pairs.com

ESSENTIALS

DIRTY FIGHTING TACTICS: ACTIVE AND PASSIVE DIRTY FIGHTING TACTICS

What I do.

SARCASM RIDICULING THREATENING ACCUSING LABELING TAUNTING LAUGHING AT ASSUMING SNEERING CONTEMPT IGNORING BLAMING STONEWALLING CRITICIZING OTHER

What my Partner does.

What my Partner will say I do.

Session Two

• Make sure you have enough time to give your undivided attention, which should be a minimum of 20 to 30 minutes. Listener must be fully present to the Speaker without distractions.

SESSION TWO

EMPTYING THE EMOTIONAL JUG

• Practice Emptying the Emotional Jug with issues that are not about the Listener. This is a confiding exercise, not a discussion. • The Listener is fully present with empathy - not judgment, defensiveness, or the need to “fix it,” disqualify, minimize feelings, or interject their own experiences. • If you are the Speaker, simply express what’s there at each step of the exercise. It’s not necessary to get into a discussion, feelings are in your gut, not your head. • Listener should use non-verbal cues to show you are listening and that you have empathy. After completing Emptying the Jug, show appreciation to each other for sharing, listening, and making room for positive feelings.

Supplementary material online at essentials.pairs.com

ESSENTIALS

FAIR FIGHT FOR CHANGE PROCESS IN TEN STEPS

1. Invite Partner

8. Show appreciation (for being heard accurately).

9. Partner responds: “Yes,” “No,” or “Yes with conditions.”

2. Reflect on complaint.

7. Partner repeats what you said (speaks with empathy)

10. Continue process until you come to a solution

3. State Complaint clearly (one specific behavior)

6. Ask for what you want instead (specific behavior). Ask: “Will you do it?”

4. Partner repeats what you said (listening to understand, speaks with empathy)

5. Show appreciation (for being heard accurately)

NOTES: The Fair Fight for Change is used to present a complaint and seek a change in the behavior of your partner. It is a negotiation on behalf of the relationship, not against your partner. Fair fighting requires lots of practice and learning. Remember, differences are a natural part of every close relationship. The process is to benefit yourself, your partner, and your relationship. Feeling that your partner really understands is very important. Often what lies behind a specific complaint is a request to feel understood. Empathic listening is as important as sending the message. Coaching helps the participants to stay with their concerns without violating the structure and to make the process safe.

SESSION TWO

IF FEELING OVERWHELMED, CALL “TIME-OUT”

Session Two

NOTES: Especially when dealing with differences, it’s important to stay grounded with good will, empathy, openness to learning, and negotiating solutions that will help your relationship succeed. Often, the price someone pays for getting what they want may be to sabotage far more meaningful dreams and values. It’s helpful to agree ahead of time that if you’re in a Fair Fight for Change and you find yourself feeling overwhelmed, you can call a Time-Out for 20-40 minutes to give yourself a chance to calm down, relax, and then return to the Fair Fight in touch with what’s most important to you, able to confide, listen with empathy, and find answers that work for your relationship.

Supplementary material online at essentials.pairs.com

ESSENTIALS

FIGHT STYLE PROFILE Style

Fair

Unfair

Facial Expression

Open, Responsive, Reflective, Interested, Real

Closed, Guarded, Impassive, Masked, Disinterested

Focus

Here and Now, Direct, Specific to the Problem, One Issue, To the point

Past, Generalizing, Gunny sacking, Kitchen Sink

Communication

Clear & Relevant, Shared Meaning, Responsive, Accurate feedback, Empathy

No Empathy, No Response, One Way, Inaccurate or No Feedback

Information & Reality

Realistic, Accurate, Authentic

Distorted, Fantasy, Lies

Comments & Impact

Reasonable, Fair, Above the Belt

Unwilling to Recognize own Contribution to the Problem

Responsibility

Willing to Recognize own Contribution to the Problem

Justifying, Denying, Ignoring own part

Openness to Change

Willing and Open to Change

Rigid, Fixed, Unchanging

Adapted from “The Intimate Enemy: How to Fight Fair in Love and Marriage,” by George Bach and Peter Wyden.

Constructive

Destructive

Importance

Feel more important to partner

Feel less important to partner

Influence & Self-Worth

Increased – feel heard and understood

Decreased – feel misunderstood

Resentment

Relieved

Inhibited, repressed

Hurt & Fear

Decreased

Increased

Trust

Increased

Decreased

Closeness

Feel closer, more affectionate

Feel more distant

Reparation

Hurts mended – willing to or did make up for mistakes or mistreatment

No attempt to make up for mistakes or hurt feeling

Forgiveness

Able to forgive partner

Desire to withhold, withdraw, distance or get even

Progress made toward solution

No progress made toward solution

Progress

Supplementary material online at essentials.pairs.com

Session Two

Profile

SESSION TWO

FIGHT RESULTS PROFILE

ESSENTIALS

COACHING GUIDELINES 1. All discussions are held aloud for all to hear. 2. Keep couple on track following the 10 Steps. 3. Call Time Out for Dirty Fighting. 4. Do not “side” with either person. 5. Do not “give answers” -- ask reflective questions or offer possible solutions if necessary. 6. Use Fair Fight Checklist as guide for feedback to the couple. 7. Be their mirror - reflect back to them what you are observing. 8. Write down the key points: Complaint, Request for Change, and Agreement. 9. Encourage Appreciations. 10. If the couple scores five or more points on the Fair Fight Check List, they have demonstrated a Fair Fight for Change.

NOTES: As coaches, it can be tempting to give advice or a solution to an issue that comes up during the Fair Fight for Change. Remember, the goal is for a couple to learn to use the process to negotiate their own solutions. While coaches may have excellent ideas for resolving a particular issue or conflict, this process is about couples discovering they can find their own solutions. Whatever the issue is today, there will be other issues in the future. By helping couples learn to stay in the safe structure of the Fair Fight for Change process, gently calling attention to any Dirty Fighting, and supporting them working together to find their own answers, you’ll make an important, lasting difference.

Place a check (√) in the box that best scores the couple. If one person gets a “No,” place a check mark in the ‘No’ Box for the couple. Add up the number of marks in each box for a total score. A score of five or more in the ‘Yes’ column indicates a successful Fair Fight for Change.

Couple

YES

SESSION TWO

FAIR FIGHT CHECKLIST (SCORECARD)

Did they use Positive Facial Expressions and Body Language? Did they stay on one complaint?

Did the Partner who was listening use empathy in responding? Did they share appreciations?

Session Two

Did they communicate their feelings about the complaint?

Did they come to a solution?

Did they demonstrate good will?

TOTAL SCORE

Supplementary material online at essentials.pairs.com

ESSENTIALS

RELATIONSHIP AGREEMENT FAIR FIGHT FOR CHANGE Relationship Agreement

Specific, Measurable Behaviors:

As distinct from attitude or character changes, and wishful hopes or possibilities.

How this agreement will benefit our relationship: Include both partnerâ&#x20AC;&#x2122;s perspectives.

Duration of this agreement:

You can always chose to extend the agreement longer if it is working well.

Schedule times for review and tune-up: Remember that breakdowns are learning opportunities.

Our reminders for keeping this agreement alive: Auditory or visual reminders that inspire you to action.

NOTES:

FAIR FIGHT FOR CHANGE Relationship Agreement

Specific, Measurable Behaviors:

As distinct from attitude or character changes, and wishful hopes or possibilities.

SESSION TWO

RELATIONSHIP AGREEMENT

How this agreement will benefit our relationship: Include both partnerâ&#x20AC;&#x2122;s perspectives.

Duration of this agreement:

You can always chose to extend the agreement longer if it is working well.

Schedule times for review and tune-up:

Session Two

Remember that breakdowns are learning opportunities.

Our reminders for keeping this agreement alive: Auditory or visual reminders that inspire you to action.

NOTES:

Supplementary material online at essentials.pairs.com

ESSENTIALS 46

I’M BEGINNING TO REALIZE ...

LEARNING POINTS:

Watch your e-mail for PAIRS Love Notes II You will be receiving additional information about the materials in this first session of PAIRS Essentials directly from PAIRS Foundation. Watch your e-mail for your personal copy of Love Notes II. Please be sure info@pairs.com is on your e-mail white list so you don’t miss this follow-up information.

Emotional Stages of Development

Emotional Jug

Dirty Fighting

PAIRS Practices

1. Remember to always “invite,” and never “inflict” the tools you are discovering in PAIRS.

Emptying the Emotional Jug

2. Continue to take time for Daily Temperature Readings. 3. Be intentional about being in your “Emotional Adult” when dealing with conflict and differences. 4. Look for an opportunity to invite your significant other to Empty the Emotional Jug; practice being fully present with empathy and good will. Ask your partner to be present for you to practice too.

Fair Fight for Change

Fight Style Profile

Fight Results Profile

Fair Fight Checklist

* Underlined topics are key tools in the PAIRS Essentials curriculum.

6. Support yourself in successfully honoring your Fair Fight for Change Relationship Agreement.

Session Two

5. Be aware of instances in which Dirty Fighting takes place. If you see yourself Dirty Fighting, pause to reflect on what you’ve discovered in PAIRS, look for opportunities to deal with differences using the skills you’re learning.

SESSION TWO

ESSENTIALS

NOTES:

Supplementary material online at essentials.pairs.com

ESSENTIALS

SESSION THREE

Love Knots and Untangling Love Knots Powergram Emotional Allergies Transforming the Loop

NOTES:

Key goals Uncover and reconsider Love Knots, the hidden expectations and assumptions that are unique to intimate relationships.

Create a model for shared decision-making and accountability based on your personal relationship vision and mutual respect.

Identify causes of intense emotional reactions and consider the impact on close relationships.

Learn a process for transforming negative reactions and patterns into increased empathy, understanding and love.

SESSION THREE

EMOTIONAL LITERACY

Topics and Tools Love Knots

Untangling Love Knots

Powergram

Session Three

Emotional Allergies

Emotional Allergy Infinity Loop

Transforming the Loop

Supplementary material online at essentials.pairs.com

ESSENTIALS

HIDDEN ASSUMPTIONS AND EXPECTATIONS

Hidden assumptions and expectations can create distance and misunderstanding in relationships. Love Knots are commonly held beliefs that seem to be true. However, they are not true because they are not based on logical, realistic thinking. Love Knots can be very harmful to a relationship. PAIRS founder Lori Gordon identified various assumptions and expectations that many couples have about their relationships in her books, “Love Knots” and “If You Really Loved Me ...” Consider these examples.

Love Knot # 1

Reflection

“If you really loved me, you would know what I want, and you would do it. Since you don’t, you obviously don’t care.”

When have you waited for others to guess what you want and do it, becoming disappointed, hurt, or distant when they didn’t?

What happened as a result?

Untangled “I cannot assume that you know what I want and need. I will ask for what I want and not expect you to know.”

Love Knot # 2

Reflection

“When I tell you how I feel, you interrupt, disagree, give advice, judge, or dismiss my feelings. I stop telling you. I distance myself from you.”

Are there people in your life who you’ve stopped confiding in because you didn’t like their reaction? How has that affected your relationships?

Untangled

What might be possible in your relationship if you could ask your partner to just listen with empathy?

SESSION THREE

TYPICAL LOVE KNOTS V

“If I want you to listen to me and to hear me without comment, I need to ask for that. Advice is not helpful when the person does not want it. Learning how to listen more attentively is often more important than giving advice.”

Reflection

“If you are in pain, I believe I should be able to fix it. I don’t know how to fix it, so I feel inadequate. I get angry with you for making me feel inadequate. I withdraw from you and blame you when you are in pain.”

Have there been times in your life when you couldn’t make things better for someone you cared about? How did you feel about the situation? About yourself? About the other person?

Untangled

Session Three

Love Knot # 3

How can you be supportive of someone going through a difficult time? What would you like from your partner when you are in pain?

“When you are in pain I can be supportive without believing I have to provide a solution. I can listen, empathize and acknowledge what you say. I will respect and honor your feelings as well as your ability to ask for what you want.”

Supplementary material online at essentials.pairs.com

ESSENTIALS

TYPICAL LOVE KNOTS Love Knot # 4

Reflection

“If I tell you what I want and you do it, it doesn’t count (because I had to tell you). If you try to guess what I want and you don’t get it right, I get angry.”

How often have you experienced double binds in your relationships where no matter what happens, everyone loses? What happens to love in these situations?

Untangled “I cannot expect you to know what I want. Nor can I expect you to do anything exactly the way I would. I can still appreciate the gift of whatever you do because you believe I would like it.”

Love Knot # 5

Reflection

“If I let myself get close to you, I will need you. If I am too dependent and need (love) too much, I will not be able to survive without you. I will become weak.”

This can be a self-fulfilling prophecy. Can you remember a situation where your fear of losing someone or something important to you led to exactly what you most feared? Sometimes fears about the future can be so powerful that we miss opportunities to experience love, happiness, pleasure and fulfillment in the present.

Untangled “I can enjoy being close to you, yet survive on my own if I need to. As an adult I am not helpless. I can make a new life for myself if I have to. Meanwhile, the pleasures of intimacy are among life’s most fulfilling gifts.”

Reflect on a time you got angry because someone didn’t do something the way you wanted. Can you also remember being on the receiving end of this double bind? What would help you appreciate others for what they do, even when it’s not done exactly the way you want?

What fears about the future are getting in the way of embracing the gift of closeness and connection with those who are most important in your life today?

Love Knot # 6

Reflection

“If we don’t agree, one of us must be wrong. If it’s me, that means I am bad, stupid, ignorant, or inadequate. So it can’t be me. I must prove that it’s you so I won’t feel like a failure.”

How do you feel when a significant other disagrees with you? What price has your relationship paid for arguments about different views and perspectives?

Untangled “We should be able to disagree. We are all unique, and disagreements are a natural reflection of our uniqueness.”

Consider a time when you argued or distanced from someone who was important in your life because you didn’t agree. What would help you embrace future differences as a natural part of all relationships and become open to hearing and considering other views without having to agree with each other?

Reflection

“If I ask what you are thinking or feeling, I believe I am intruding (as you would tell me if you wanted me to know). If I don’t ask, you believe I’m not interested, so you never tell me. We live as strangers.”

Remember a period in your life when it was natural to have open, flowing conversations together. How did that feel? What did it mean to you to know that you could talk about anything and everything with each other?

Untangled “Confiding is the life blood of intimacy. I need to be able to ask for information, and you need to be able to volunteer it when I don’t ask, if we are to nurture our relationship. It is crucial that we speak our truths, ask our questions, and keep each other informed.”

Session Three

Love Knot # 7

SESSION THREE

TYPICAL TYPICAL LOVE LOVE KNOTS KNOTS

What does it mean to have a witness to your life, and to be a witness to someone else’s life? What would make it natural and safe for others to share their thoughts and feelings with you? What do you need from others?

Supplementary material online at essentials.pairs.com

ESSENTIALS

YOUR LOVE KNOTS Place a check (√) mark if a given Love Knot fits for you. Then place a question mark (?) in the next box if you suspect that Love Knot fits for your partner.

Love Knot #

Love Knot Description (May Reword to Fit)

If you really loved me, you would know what I want, and you would do it. Since you don’t, you obviously don’t care.

When I tell you how I feel, you interrupt, disagree, give advice, judge, or dismiss my feelings. That’s not what I want. I stop telling you. I distance myself from you. If you are in pain, I believe I should be able to fix it. I don’t know how to fix it, so I feel inadequate. I get angry with you for making me feel inadequate. I withdraw from you and blame you for being in pain.

If I tell you what I want and you do it, it doesn’t count (because I had to tell you). If you try to guess what I want and you don’t get it right, I get angry.

If I let myself get close to you, I will need you. If I am too dependent and need (love) you too much, I will not be able to survive without you. I will become weak.

If we don’t agree, one of us must be wrong. If it’s me, that means I am bad, stupid, ignorant, or inadequate. So it can’t be me. I must prove that it’s you so I won’t feel like a failure.

If I ask what you are thinking or feeling, I believe I am intruding (as you would tell me if you wanted me to know). If I don’t ask, you believe I’m not interested, so you never tell me. We live as strangers.

Fits for me

Suspect Fits for my Partner

SESSION THREE

UNTANGLING A LOVE KNOT

Session Three

NOTES: Be fully present without distractions, with good will and empathy for each other. If you are the Speaker, use short sentences your partner can repeat back easily. As the Listener, repeat what you think you heard your partner say without exaggerating, using comments, distorting or giving advice. This is not a conversation. Use non-verbal cues. Validate partnerâ&#x20AC;&#x2122;s thoughts and feelings. Help partner feel understood; do not agree, comment, judge, try to fix the problem, or get into a discussion. Afterwards, discuss the issue, reverse roles, or simply complete the exercise with appreciation for the information, awareness, perspective and understanding shared.

Supplementary material online at essentials.pairs.com

ESSENTIALS

POWERGRAM - WHO DECIDES?

Our relationship ME My Decision

US My Decision with YOUR Input

“OUR” Decision Need to Agree

YOU Your Decision with My Input

Your Decision

(Mine / Ours / Yours) Needs to be able to be discussed

NOTES: The Powergram is a helpful tool for heading off power struggles before they begin. Creating your Powergram together is a valuable opportunity to consider what’s most important to you and your partner, the roles each of you will play in the relationship, and identify areas that require agreement. Your Powergram should reflect the unique values, vision and circumstances of your relationship. Be sure to re-visit your Powergram regularly. It’s especially important to consider how the Powergram changes during special circumstances and as your life and family evolve.

Decision Making Topic

My Decision

OUR My Your Decision  Your Decision Decision We with Your with My Decision Need To Input Input Agree

My work hours Who does the laundry Time to go to bed

SESSION THREE

DECISION-MAKING WORKSHEET V

Time spent together Who helps with school work Who does the grocery shopping Sets rules for the children

Session Three

Who changes the diapers What we/children eat How often we make love Who manages the money Who takes out the garbage Time spent apart Phone calls Affection in Public / Private Friends Other: Other: Other: Other:

Supplementary material online at essentials.pairs.com

ESSENTIALS

EMOTIONAL ALLERGY NEGATIVE INFINITY LOOP

My Allergy

Your Allergy

My Feelings

Your Feelings

My Belief

Your Belief

My Behavior

Your Behavior

Dirty Fighting

NOTES: Having the intensity of an Emotional Allergy makes something feel much worse than the actual current situation might be. When we have an Emotional Allergy, we feel much worse than others might feel, and we wind up reacting with more intensity than others might understand or accept. Itâ&#x20AC;&#x2122;s as if we hand the bill for something someone did to us in the past to someone in the present. We can find ourselves stuck in an Emotional Allergy Negative Infinity Loop when our intense response triggers an Emotional Allergy in the other person.

My Allergy (TRIGGER) Raising your voice in anger

Your Allergy (TRIGGER) Silent Treatment

My Feelings Fear Hurt Anger

Your Feelings Fear Hurt Anger

My Belief Anyone who yells at me, does not love me

SESSION THREE

EMOTIONAL ALLERGY NEGATIVE INFINITY LOOP

Your Belief Anyone who stops speaking to me does not respect me Your Behavior I raise my voice again and you continue not to speak to me

Session Three

My Behavior I give you the silent treatment for yelling

NOTES: The loop represents two separate people; each on their own side, yet joined and bonded to each other. Each person brings their own allergies of their past. One person’s loop can begin with a triggering event by the other person’s behavior. For example: When you raise your voice in anger, it triggers my fear and hurt. The behavior you receive from me is silent treatment. When you get the silent treatment, it triggers your hurt, anger, and fear because of your belief that anyone not speaking to you doesn’t respect you.

Supplementary material online at essentials.pairs.com

ESSENTIALS

IDENTIFYING EMOTIONAL ALLERGIES IDENTIFYING EMOTIONAL ALLERGIES An Emotional Allergy I have for myself is: When you….

I feel…

I think…

I worry about….

I behave by…..

IDENTIFYING EMOTIONAL ALLERGIES Emotional Allergy you suspect for your partner: When you behave like…

I feel…

I remember…

I believe…

I behave by…

SESSION THREE

CONFIDING AN EMOTIONAL ALLERGY V

Session Three

NOTES: Be fully present without distractions, with good will and empathy for each other. If you are the Speaker, use short sentences your partner can repeat back easily. As the Listener, repeat what you think you heard your partner say without exaggerating, using comments, distorting or giving advice. This is not a conversation. Use non-verbal cues ... Validate partnerâ&#x20AC;&#x2122;s thoughts and feelings. Help partner feel understood; do not agree, comment, judge, try to fix the problem, or get into a discussion. Afterwards, discuss the issue, reverse roles, or simply complete the exercise with appreciation for the information, awareness, perspective and understanding shared.

Supplementary material online at essentials.pairs.com

ESSENTIALS

TRANSFORMING THE LOOP

Partner One My Allergy: (TRIGGER) To your raising your voice in anger Confiding My Feelings of Fear, Hurt, Anger

My Confiding

Your Listening with Empathy

My Changed Belief: You are not the person in my past. You do love me. I can trust you to listen to my feelings and care. My New Behavior (Confiding): [You respond by listening with Empathy] I Say: When you yell at me, it scares me. I am afraid you will leave me like my father did.

Partner Two Your Changed Feelings Sympathy Your Changed Belief: Its not against me. Your Changed Behavior Empathy, reassurance, affection, comfort

NOTES:

Vulnerability: Allowing another person to see the parts of you that are scared, hurt,

sad, and lonely, etc. Taking a risk to share your deepest thoughts and feelings with another

person even when you are not sure how they will react.

Empathy: Imagining what it feels like to be in the other personâ&#x20AC;&#x2122;s shoes.

SESSION THREE

LOOP OF VULNERABILITY AND EMPATHY

Imagining what that person thinks and feels.

Session Three

LOVE NOTES: When we become aware of intense feelings, we can choose to react or we can choose instead to be vulnerable, to allow another person to see the parts of us that are hurt, sad or angry. If the other person reacts with empathy (imagining what we are feeling and experiencing), we can create a positive Loop of Vulnerability and Empathy: LOVE.

Supplementary material online at essentials.pairs.com

ESSENTIALS

I’M BEGINNING TO REALIZE ...

“It is only with the heart that one can see clearly. What is essential is invisible to the eye.” ~Antoine de Saint-Exupéry The Little Prince

LEARNING POINTS:

Watch your e-mail for PAIRS Love Notes III You will be receiving additional information about the materials in this final session of PAIRS Essentials directly from PAIRS Foundation. Watch your e-mail for your personal copy of Love Notes III, including your 30-Day Preventive Maintenance Plan and expanded PAIRS Tool Kit. Please be sure info@pairs.com is on your e-mail white list so you don’t miss this follow-up information.

PAIRS Practices

• Love Knots • Untangling Love Knots • Powergram • Emotional Allergies

1. Continue to take time for Daily Temperature Readings.

• Transforming the Loop

2. Complete your Powergram and schedule a time for periodic review (monthly, quarterly, semi-annually?). 3. Review the PAIRS Tool Kit and look for regular opportunities to continue practicing PAIRS skills. 4. Create your personal 30-Day Preventive Maintenance Plan using the information and worksheets you’ll receive in an upcoming edition of Love Notes.

SESSION THREE

ESSENTIALS

* Underlined topics are key tools in the PAIRS Essentials curriculum.

Session Three

NOTES:

Supplementary material online at essentials.pairs.com

ESSENTIALS

PAIRS I’M BEGINNING ESSENTIALS TO REALIZE TOOL KIT

Problem or feeling

Feeling disconnected

Tool Tip to use

LEVELING STYLE

To do for yourself

To do with your partner

Notes

Take time to be fully present to the treasure that is you.

Get away from distractions to focus and be fully present for each other.

Create regular opportunities to connect with empathy and honesty.

DTR will strengthen DAILY Sense of Speak up for the both partners’ TEMPERATURE growing distance relationship. intimacy and READING develop the habit of confiding.

Attempting to resolve problems under stress

TIME OUT

Wanting to feel cared about and loved

CARING BEHAVIORS LOVE BANK

Upsetting reaction to partner’s behavior

TALKING TIPS GUIDE

Stop all talking immediately. State how much time you would like.

Set aside time daily. Give hugs and thanks!

Do not continue to think badly of partner. Do not use drugs/ alcohol.

Resume talking to discuss and resolve the problems.

Add to Caring Behaviors list. Take care of you! Do several each day.

Revisit ways of filling your Love Bank.

Review Talking Tips for yourself first.

Partner listens Listening partner with empathy for repeats back understanding until meaning is about what is clear. troubling. No arguing.

Problem or feeling

Tool Tip to use

To do for yourself

To do with your partner

Notes

Seek comfort and understanding.

Partner listens with empathy for understanding.

FAIR FIGHT FOR CHANGE

Know what behavior change you want and why.

Invite partner for a FFFC and prepare to negotiate outcome.

Use Talking Tips guide or Time Out to manage strong emotion. Stay to one subject.

POWERGRAM

Think through who should make the decision.

Use tools to discuss.

Need all tools, Shared Meaning, Talking Tips to FFFC.

Full of resentment for partner

LOVE KNOTS

Identify your underlying belief.

Clarify with partner.

Reflect on what is true for partner rather than my assumptions.

Angry at partner’s behavior

EMOTIONAL ALLERGY

Reflect on why you’re so upset.

Use Talking Tips (TT) to explore Emotional Allergy.

New understanding of my partner’s reactions.

Feeling emotionally overwhelmed

To ask for a behavior change from partner

Who should decide

Supplementary material online at essentials.pairs.com

Session Three

EMPTY THE JUG

Thank your partner for having good will to listen to what you had to say. Show appreciations.

PAIRS TOOL KIT

PAIRS ESSENTIALS ESSENTIALS TOOL KIT

ESSENTIALS 68

NOTES AND REFLECTIONS

Supplementary material online at essentials.pairs.com

REFLECTIONS

NOTES AND REFLECTIONS

ESSENTIALS 70

NOTES AND REFLECTIONS

Supplementary material online at essentials.pairs.com

REFLECTIONS

NOTES AND REFLECTIONS

PAIRS FOUNDATION

OUR MISSION & PROMISE For over a quarter century, the mission of PAIRS has been to teach those attitudes, emotional understandings and behaviors that nurture and sustain healthy relationships and to make this knowledge broadly available on behalf of a safer, saner, more loving world.